Definitely feeling a little beat from all of those ball slams. In for the 9am class.
- 3 Rounds
- 300m Row
- 10 Reverse Hypers (210#)
- 20 Speed Toe Touches
- 20 Jumping Jacks
- 20 Air Squats
- Arm stretching
Actually remembered to go shoeless. Felt solid. It’s been about a month since I’ve deadlifted heavy. I’ve been patient with my back after several tweaks and it’s paying off. My estimated max is almost back up to my previous 1RM and this was only 10# shy of matching my best 5RM, which was done shortly after I pulled the 515#.
8 Rounds (Tabata)
- 20s Burpees
- 10s Rest
Cruised through these by only doing 6 per round.
- Odds: 10 Thrusters (95#)
- Evens: 8-10 C2B Pull-ups
In my first set of chest to bar pull-ups, my hands were sweaty and I couldn’t hang on the bar. So I struggled through 8 reps in like 3 sets! Chalked up for the rest of the rounds and my rhythm felt better than ever. I did the last 4 sets unbroken with 3 of them being 8s and then 10 in the final set. Wish I hadn’t messed up that first set and had done 10 for every round.
Definitely jumped back on the Reverse Hyper for 3 more sets of 10×210# after those heavy deads.
Garage time at night!
Air Dyne (AD2)
- 15:00 @ 80% of 10:00 max pace (65 rpm)
Should have averaged over that rpm goal. Totaled 7.94 kilometers.
- 5 Power Snatches (115#)
The original plan was 7 rounds, but after the muscle snatches I was feeling a little fatigued so I only set the clock for 5 rounds. I was feeling good towards the end so I went for 8. All sets were touch-n-go.
- 10 GHD Sit-ups (20# vest)
- 5 Box Jumps (24″, 20# vest)
I was not planning to do this for time, but said why not and went for it. The sit-ups got nasty at the end of the 3rd round. Took me 4:32.